Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
01273 933 170

Category Archives: POSTURE

Author Matthew Bateman Categories BACK, HOME EXERCISES, POSTURE, SHOULDERS, UPPER BODY

Face Pull Postural Exercises from Brighton Chiropractor

Face pull postural exercises from Brighton Chiropractor can help show you exercises which you can do in the gym or at home to help stabilise your shoulders and upper back into better posture.

Face Pulls are a great exercise to help train the muscles shich stabilise the shoulder blades into a retracted position.Many people experience shoulder and neck pain because their spines and upper shoulder muscles become tight and painfull. By training the antagonistic or opossing msucles we can reduce the effects of tight upper shoulder muscles and how they can cause neck pain or headaches.

At Core Chiropractic we help using hands on therapy to loosen tight muscles and spinal joints and then show you how to work on the correct muscles to stabilse you into a better posture.

If you have any questions or problems which you would like assessed or treated then please contact us on 01273 933170 or email info@ccbrighton.co.uk

Have a great day

Author Matthew Bateman Categories BACK, POSTURE, SHOULDERS, UPPER BODY

Postural Exercises with suspension trainer from Brighton Chiropractor

Postural Exercises from Brighton Chiropractors can help target the muscles which stabilise the shoulders preventing neck and shoulder pain. This exercise can target the rhomboids, low trapezius and rear deltoid msucles which strengthen and stabilise the shoulder blade in good posture.

There are many postural exercises combined with hands on Chiropractic care in Brightons Core Chiropractic to help treat pain and prevent reoccurance in the future.

Author Matthew Bateman Categories POSTURE 0 comment

World Spine Day 2016

Straighten up on world spine day

Core Chiropractic is urging people to pay attention to their posture and straighten up this World Spine Day (October 16th) by following a few simple steps.

Recent research from the British Chiropractic Association found that over half of south east England (52%) who have suffered from back or neck pain believe poor posture triggers it. However, having and maintaining a good posture can help to keep back pain at bay.

Many people don’t realise that a straight spine is more achievable than they think, and incorporating just a few small changes into our daily routines can make a huge difference to back health.

Core Chiropractic has compiled a number of simple tips to improve posture and protect against back pain.

  • Get up, stand up. Inactivity is a leading cause of back pain. If you spend most of your day sitting, make sure that you take regular breaks, ideally every 20-30 minutes. Stand up to stretch, change position and walk around a little.
  • Stretch it out. If you struggle to get away from your seat at work, simple activities such as stretching and shoulder shrugging and even simply fidgeting in your seat can all help to keep your back in line.
  • Keep moving. Exercise is key to a healthy back, however you don’t need to embark on any extreme fitness regimes. Adding just a few extra minutes of walking a day can have a huge impact on your posture.
  • Straighten Up. Try incorporating some simple exercises into your daily routine. The BCA has developed – Straighten Up UK – a series of simple exercises designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine. You can find these via the BCA website on www.chiropractic-uk.co.uk
  • Spot your side profile. Paying closer attention to your body’s side profile can help you recognise back or neck pain triggers. People who want to improve their posture should try imagining they have a plumb line hanging straight from their ears to ankles – with everything in the middle sitting on the same line.One way to do this is to try standing in a relaxed way and then gently contracting the abdominal muscles

Matthew Bateman comments: “As modern lifestyles put increasing amounts of strain on our backs and necks it’s becoming even more important for people to take proactive measures to protect their back health.

“Prevention is always better than cure, so this World Spine Day we want to encourage people to straighten up, and incorporate simple steps into their daily routine to maintain a healthy posture. For example, people are often surprised at the positive impact that simply ensuring you take regular breaks when sitting for long periods of time, or walking regularly can have on your back.” 

For more information on how to maintain a healthy posture and avoid triggering neck and back pain, visit www.chiropractic-uk.co.uk.

Author Matthew Bateman Categories CORE + HIPS, POSTURE 0 comment

The Golfers lift – from Core Chiropractic

This week I watched a patient pick up their handbag after a treatment with bad form. She then asked me to show her the best way to pick up light objects. So this week we will be looking at The Golfer’s Lift. Last week we discussed the need for proper lifting  in the best ways to squat. In the video http://ccbrighton.co.uk/best-ways-to-squat/ we showed you  how to use the hip hinge to  squat down properly with strength. However this week is a slightly more difficult lift but used for every items to pick up quickly and easily.

The Golfers Lift

This uses the legs to  counter balance the upper body when bending forwards. The golfers lift can prevent the joints in the low back from spraining and the muscles from straining. When we lift badly  we can cause injury. However when we lift properly we prevent the risk of injury. In practice we see patients commonly say  “I was imply bending over to pick up my bag and my back went” this is normally due to  repetitive bad lifting habits which eventually cause tissue injury.

This is designed to be used to pick up light objects. You need good core stability to practice the lift safely  however if you practice at home with light objects while concentrating on your form then the movement pattern will improve.

 

Prevention of back pain

Proper lifting can prevent back pain however maintenance care and chiropractic adjustments can also prevent the low back from injuring. If you have had pain and these problems keep re-occuring then make contact with us and book in for a free consultation with a qualified Chiropractor to examine the problem today through our request an appointment page http://ccbrighton.co.uk/

For regular updates on your phone then like us on facebook https://www.facebook.com/corebrighton and see constant new updates on news, dietary plans and core stability suggestions

Author Matthew Bateman Categories CORE + HIPS, LEGS + FEET, POSTURE 0 comment

Best ways to squat – Core Chiropractic advice on lifting

Best ways to squat – Core Chiropractic advice on lifting

People experience back pain when they are lifting badly without good form. This is due to improper loading of the spine and in so doing we can strain muscles and sprain joints. Poor squatting techniques and bad lifting can all of a sudden cause back pain. This is why in practice we see many people to explain that “I was only bending to pick up my bag and my back went”

However the best ways to squat help you decrease the chances of causing back pain. If we can learn how to squat and bend properly without putting our back under pressure then we decrease to chances of causing tissue damage. The more we practice best ways to squat then the quicker it becomes natural and habitual.

In the words of Marcus Gladwell the start of your 10,000hours starts here. By practicing this form consciously when lifting in the gym or simple tasks makes the movement pattern then habit. When something is habit you will still do it at a subconscious level. So when the kids are screaming and you need to pull the clothes out of the drier you will still squat properly.

Learn the patterns of moving your hips backwards during the best ways to squat and protect your back for the future.

Hip Hinging

This simple video illustrates the ease of preforming a hip hinge when lifting. There are many other techniques when lifting including the golfers lift as seen below.

Check out our advice on the golfers lift on  http://ccbrighton.co.uk/how-to-lift-properly-using-the-golfers-lift/

Keep your eyes out for future videos in our library on core stabilisation techniques and exercises to help maintain a good base for strong lifting.

Further Advice

If you are currently suffering with a problem then don’t simply try to work through it. Visit Core Chiropractic and have any injury  assessed diagnosed and a treatment plan set out for you.

 

 

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, POSTURE 0 comment

The best exercises for low back and core stability – Both Sided Dead Bug

Here is the both sided or “Bilateral Dead Bug” which is one of our exercises for low back pain. The development of both sides at the same time is harder along the progression from the normal Dead Bug. It should only be attempted when the Dead Bug is pain free and easy….or becoming no challenge any more. By improving CORE strength you can prevent further low back pain and improve your performance in every day activities.

The Bilateral Dead Bug again should be done in 3 x 8-10 reps and can have dumbbells added if needed.

Oh and wait there is still a further progress to come

Enjoy…….

 

 

Sitting is the new smoking
Author Matthew Bateman Categories POSTURE 0 comment

Sitting is the new SMOKING

Sitting is the new SMOKING and everybody appears to know they sit too long but don’t know what it does.

 

Firstly we turn off all our abdominal muscles and core stabilisers. We turn them off and decondition them so that when we need stabilisation to move and lift etc they are not what they  should be.

Secondly we hunch forward and create a forward curve in our upper back and neck. We lean our heads towards the computer  and put stress on our necks and shoulders.

One more (of many) we reduce the flexibility of our hips putting them in a bent position all day  which in turns leans to poor movement in walking and standing upright.

There are many problems  which sitting can cause beyond the physical….. and I haven’t even discussed the lack of movement to your heart. However get up and away from your desk every 20-30 minutes and move. Get some water or simply walk as this will improve the stability of you low back and neck.

Lastly check your work station for  proper set up and then get you spine checked at Core Chiropractic to assess its  health.

Have  a great day!

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